CFCody WOD

Every 4 min x 5 sets: 15 Wall Ball (20/14) 10-12 Deadlifts (225/155)(185/125) 8-10 shuttle sprints or 200 meter run

PureFit WOD

Every 4 min x 4 sets: 12 Wall Ball 10 KB deadlifts 6-8 shuttle sprints or 100 meter run

MWOD

PreWOD:  Thigh Adductor stretch - This will allow you to drive your knees out appropriately during squats.  Squat down while holding onto the rack. Straighten the right leg out to the side with the foot towards the ceiling(not pointing forwards).  Keeping the right foot towards the ceiling or pointed back drop your bottom to the ground then use the rack to pull yourself back up. Do 15 pulses.  For more stability you can hold onto a thick back wrapped around the rack. For added benefit, place the thick band high in the right hip(this can only be done if you can go into a deep squat).  Repeat on the other leg. PostWOD:  Quad, IT Band & Calf KB Smash - Grab a medium to heavy kettlebell. While sitting, place the KB on your quad above the knee.  Contract the quad and inhale for 4 seconds, then relax the quad and exhale for 8 seconds. Continue the cycle until  you can relax completely under the weight. If you can relax completely on the first try, then push down and twist the KB, contract and relax as described above. Once you are able to relax completely with the above movements, move up the quad. Don't spend more than 90 seconds on each spot. Search along the IT band with the KB, smash any tender tissue.  Use the handle or the bell to smash the calf, search around for tender spots.   If time allows, spend up to 4 minutes on each side.     Holiday Schedule *Christmas week & New years week will be the same Monday Dec 24 & Dec 31 - Morning classes ONLY Tuesday Dec 25 & Jan 1 - CLOSED Wednesday Dec 26 & Jan 2 - Regular class schedule *Wednesday NOT being a rest day Thursday-Saturday Dec 27-29 & Jan 3-5 - Regular Class Schedule